Do you snore? Well, you are not alone! According to statistics, about half of American adults also have snoring problems.
While this may be a common problem, we should take snoring problems more seriously. Even if this condition is not bothering you that much, it can be disruptive to your partner’s sleep. Moreover, it can also be a sign of more severe health problems like obesity, sleep deprivation, sleep apnea, and structural problems of your mouth, throat, and nose.
With that in mind, it is a must that you find ways on how to stop snoring. Here are some fantastic solutions that you can try:
Are you overweight? If yes, then your weight may be the reason why you snore, and the best thing that you can do is to get rid of your excess weight as soon as possible.
The best ways to do this are to reduce your caloric intake (by maintaining a healthy diet) and boost your calorie consumption (through regular exercise). If you are having some issues in sticking to a balanced diet, it is recommended that you seek the help of a dietitian or a nutritional coach.
Sleep on your side.
Do you sleep on your back? If you do, there will be times when your tongue will move to the back of your throat. As a result, it blocks your airway which causes the snoring sounds at night. To avoid this, the best thing that you can do is to switch sleeping on your side so you air will properly flow to your lungs.
Do not drink alcohol or take sedatives.
Sedatives and alcohol are depressants and can cause the muscles at the back of your muscles to relax which will increase your chances of snoring at night. If you are a serious snorer, you may want to avoid consuming alcohol or taking sleep medications at night.
Open up your nasal passages.
As mentioned, snoring is the sound produced by the person when his airway is blocked. The best way to prevent this from happening is to open up your nasal passages. There are many ways on how you can do this.
For one, you can take a hot shower before you go to sleep. The heat of the water combined with the steam released by the shower can help keep your nasal passages open.
Another great idea is to use a salt water rinse to rinse out your nose and open up nasal passages.
You can also take advantage of nasal strips. When applied to the nose, these strips can open up your nose and lift nasal passages. This is the go-to solution for people who have structural problems on their nose.
Keep the air in your room moist.
When the air is dry, the membranes in our nose, mouth, and tongue get dry too. This can result in the irritation and inflammation of nasal tissues which can block the airflow to your lungs.
To address this, we recommend that you use a humidifier. This is a device designed to keep the air moist and prevent your mouth and nose from drying and getting irritated.
Smoking can also irritate the membranes in your throat and nose causing it to swell and block your airways. We know that it is a bit difficult to quit smoking right away. But if you wish to enjoy immediate snoring relief, this is indeed worth trying!
Perform anti-snoring exercises.
These exercises are developed to strengthen the muscles in your upper respiratory tract. The stronger your muscles are, the less likely that you are going to snore.
One good exercise to try is to repeat saying the vowels (A-E-I-O-U) out loud for a few minutes at least three times a day.
You can also try closing your mouth and pursing your lips for about 30 seconds.
If you have tried all of the tips on how to stop snoring that we have mentioned but to no avail, then it might be the best time for you to visit a doctor. The doctor may ask you to undergo a sleep apnea test to determine if your snoring issues is an indication of a more serious health issue. If it is, he will be able to create the right treatment plan for your needs.